First, shoulder press the trainer.
Usage: Sit on the instrument, hold the instrument with both hands, keep the upper body upright and lean back on the instrument. Push your hands vertically upward and keep the deltoid muscles tight. When pushing to the highest point, pause for 2 to 3 seconds and slowly recover.
Second, the treadmill.
Usage: the left armrest can adjust the slope, the right armrest can adjust the running speed, and the silver pieces on both sides of the armrest are hand-held heart rate sensors. On the panel, the number on the left adjusts the slope and the number on the right adjusts the speed. The dial can display speed, heart rate, running time, distance, etc. There is a red emergency stop button in the middle, which can be pressed when the running speed is too fast and there may be danger.
Third, spinning.
Usage: After warm-up, adjust the seat height and riding resistance, lean forward slightly, straighten your arms and abdomen, use abdominal breathing, buckle your legs parallel to the cross beam or slightly inward, keep your knees and hips in harmony, and don't swing from side to side. Pay attention to the rhythm of riding. Pay attention to water supplement and diet adjustment after exercise. Rotation requires strong leg strength, and beginners can use exercise bikes instead.
Fourth, exercise bike.
Usage: After warm-up, adjust the seat height and riding resistance, straighten your arms, tighten your abdomen, use abdominal breathing, keep your knees and hips in harmony, don't swing from side to side, and pay attention to the riding rhythm.
Five, butterfly clip chest trainer
Usage: Open elbows and fully stretch pectoralis major. Don't use the strength of biceps to clamp the chest (it can be assisted), mainly use the strength of pectoral muscles. In order to prevent elbow joint and shoulder joint strain, slowly restore the movement.
Six, high tension trainer
Usage: Fix the thigh, hold the handle tightly, pull down the scapula, focus on the chest, recover slowly, and don't tilt your ass.
Seven, big bird trainer
How to use: The choice of counterweight weight depends on your exercise goal. If you want to gain muscle, you must keep gaining weight and constantly challenge your limits. If you want to lose weight, just choose a weight that can make your body burn, and the most important thing is to make yourself sweat.
When exercising, adjust the height of the pulley to the height suitable for your own exercise.
Starting with your body in the middle of the big bird trainer, adjust the handle to make it slightly lower than shoulder height. Hold the handle, palms forward, arms roughly parallel to the ground. Keep your elbows slightly bent. Grab the handle and take a step back (not forward). Pull your hand down to your chest and move forward. In a staggered position, press the handle down to align the wrist with the shoulder.